Show of hands… Who’s psyched that the open is almost over!? No? Is that just me?
Don’t get me wrong, I love exercise racing as much as the next guy, but again – there’s a drought of PR videos at this time of year, and I love PR videos. So, to fill the void, here’s the lovely Ms. Lydia again…
WOD 140324:
BBG
1) 7X1 Snatch from blocks (just above knee) – work to a max for the day, rest 90 sec.
*14.4 Repeaters: Complete #1 and warmup work from 140322 before your attempt. If you have time (or anything left), you may do the rest of the work for the day after finishing – preferably with a solid amount of rest.
2A) 3X3 Snatch Grip BTN Push Press + 2 OHS – heavier than last week, rest 90 sec.
2B) 3X3 Three Stop Snatch Pull (with 2 count pause at each stop) – heaviest possible with perfect positions, rest 90 sec. DEMO VIDEO (please watch)
Strength/Skill
1a) 3X60 (seconds) ME Freestanding HS Push-ups – rest 90 sec.
1b) 3X30 (steps) Front Rack Walking Lunges – heaviest possible (with no pause to gather feet), rest 90 sec.
Conditioning
10 rounds for time of:
5 C2B Pull-ups
10 HR Push-ups
15 Jumping Air Squats
I’m sooooo ready for it to be over.
(First day back after spraining wrist 2 weeks ago. Still some mods needed.)
BBG
1) 215#
2a) 165 – 185 – 205#
2b) 255 – 265 – 270#
Strength/Skill (only 2 rounds)
1a) Parallette HSPU (10″ deficit): 5 – 5
1b) Back Rack Stationary Lunges: 135 – 145#
Conditioning
12:13 (pushups done on DB)
Did 14.4 yesterday – 183 reps. Got to the MU with a little over 2 minutes left. Not happy not overly dissapointed.
BBG:
1) 225lb (10lb PR for Snatch of any kind) FUCK YES!!!!
2a) 205 all sets
2b) 245
Strength: DND
Cond: 9:23
BBG
1) 175-198-208-220-230-240-250(2#PR)- 260f
2a)175-195-215
2b)220
SS
1a) Headstand practice
1b) 175-195-215
Cond-DND
Last week following for a while to work on some weaknesses. Did 20 lunges/set.
bbg
95 kg failed 100 kg 3 times (-18 kg from 2 weeks ago)
2a.) 95 kg
2b) 102, 110, 110 kg
Strength
1a.) DND
1b.) 60 kg (those 10 extra reps made a huge difference)
CND
15:11 Hard for me to get excited for a WOD like this, HR pushups kill me for some reason also.
BBG: 1) 195
2a) 185 + 5 from last week
2b) 205
Strength: 1a) handstand hold
1b) 135 x20
Conditioning: 13:01 – HR push-ups were deadly
Sick of the open, but loving the open programming, Skill work has been much needed.
BBG
1) 92.5kg
2a) 90kg
2b) 90kg
Skill: 12-12-12 ( as free standing as possible, strict)
Lunges and conditioning tonight.
Lunges: 135
cond: 6:35 without jumping
snatch up to 200
push press+ohs 210,220,230
pulls 270,280,280
reverse lunges (in place) 130,130,140
free hspu- actually got one today
con-9:00
BBG
1) 145
2A) 145
2B) 215
Strength/Skill: dnd
Conditioning: 20:23
Had a stomach bug over the weekend.
BBG
1.) 205#
Then did 14.4
193 reps.
Had 4 minutes on muscle ups. Though I was gonna pass out and was getting tunnel vision and was dizzy. Still not recovered from being sick.
Wasn’t even winded at the end. If I was healthy there’s no question I’d get back to the rower
BBG:
1) up to 190
2a) 155/175/195
2b) 225
Strength:
1a) done
1b) 135, 115,115
Cond
8:34
BBG
1) Worked up to 130(PR)
2a) 150
2b) 170
Strength
1a) Working on it.
1b) 85 – Only have room for 10 at a time, so down and backs.
Conditioning
18:19
M/20/185
Retest: 183 (+3) splits were row 3:00 (2 sec slower) ttb 25×2 3:43 (29 seconds faster than sets of 5) wall balls 8×5 2:00 (23 seconds slower then 10/10/5/5/5/5) cleans with a few extra breaths every 5 3:18 (48 sec slower) for a tie break of 12:02 (44 sec slower) and actually hitting muscle ups
everything else in the pm
BBG
195/205/215/220/225
caught everything as a power snatch so I went from the ground and hit 235 for a 5 lb. pr
185 for the other two
skill: different
conditioning: not for time, just worked on unbroken sets
bbg 130-140-145-150-155-160f-160f tied hang pr
14.4 181 reps
BBG:
1) 195 (+5lb PR from hang)
14.4-180 (shit show, -8 from Saturday’s 80% test run)
Rest 4 hours.
14.4-188 (11:34 TB)
27/168#/5’9″/M/CenEast
1/1/1
14.4 Redo – 190 reps 10:52 tiebreak. Did ttb in all singles and it worked well. Doing MUs fatigued is one thing to improve on, but I’m happy, and per usual, I maximized my skills to the best of my ability. This is +5 MUs from Friday.
Snatch/Cj warmup: up to 185/225 felt good. Then did rower warmup.
14.4 – 193, tiebreaker 9:59, too slow on muscle ups, goal was 200.
Conditioning: cut 14.4 in half and did another time through 30 cal/25 t2b/20 WBs/10 muscle ups. I don’t know why, just bc.
Conditioning: 10rds, 9:50
14.4 – 208
Snatch off Blocks – up to 230, failed 240 a couple times. Have not snatched heavy in a while.
Strength
btn PP – 185, 205, 225
3 stop sn pulls – 225 x 3
Free standing HSPU
3 x 1 min (2 min rest)
9,10,11
Conditioning
7:59
BBG
1) 135
2a) 135, 2×145
2b) 185, 185, 195
Skill
1a) practicing… getting closer
1b) 20 steps 60 lbs… still recovering from knee surgery
Conditioning
12:41
28/172#/NorCal
BBG
133-155-177-188-199-210-216.6(F)
2a) 155-199-210
2b) 223-267-278#
Strength
1a) Done
1b) 115-135-140#
Conditioning
9:10
BBG:
1.) 175, 190, 205, 220, 235, 245f, 255*(Snatch PR +5)
2a.) 205, 225, 235
2b.) 255, 265, 265
Strength:
1a.) complete freestand practice
1b.) 135, 145, 155
Conditioning:
10:17
Snatch (Blocks):220, 242, 264, 275, 286 x 3 misses
14.4 Retest (3rd time): Went after it from the beginning here hoping for more MU time. I got what I wanted with a 10:04 tiebreaker but was gassed on the rings. Ended up with the same damn 198 score. Just a better tiebreaker.
Rest, then:
Snatch 3 Stop Pull x 3 – 225, 275, 325, 325
Snatch Push Press + OHS – 225, 225, 225
BBG:
1) 125, 140, 150 (miss), 145, 150, 160, 170#
2a) 170, 175, 175#
2b) 185, 195, 195#
Strength/Skill
1a) 11, 8, 12
1b) 85#…legs dead from two days of 14.4
Conditioning: 14.4: 184 reps
Went to local cf and did ther workout plus did some lunges afterwords. I’ve been real drained lately. One more week.
BBG
1) 155#
2a) 185#
2b) 185#
14.4 repeat – 181 reps (+6 from Sat.)
I knew I could get there. This one hurt a lot more though; lungs were screaming by the end.
M/30/175/5’9″
BBG) 135, 155, 165, 175, 185, 195f, 200f – sort of hyperextended my elbow. I missed some time last week and so this week I feel like Heman. 200 and 195 were both PR attempts and felt easy just didn’t hit them right. 175 and 185 both collapsed on me a little and I pressed them out LOL.
2a) 155, 175, 185(+10)
2b) 185, 195, 195
Strength
1a) 8, 6, na
1b) 95, 105(18), na
CND:
10:47
didn’t jump on my AS, so what, wanna fight about it?
bbg
1)215, 225, 235, 245, 255 f, 225, 235
cond
redo 194 cant believe I missed those last 2 muscle ups
Back at outlaw again after several months of no crossfit.
BBG:
1) (Did doubles) 165, 175, 185, 195, 205, 215, 220
2a) 155
2b) 245
Skill:
1a) can’t do FSHSPU so practices HS Holds
2a) 95lb
Conditioning:
5 Rounds in 6:15